CrossFit Inventive – CrossFit
Warm-up
Puppy Dog Pose 60 sec
Twisted Cross 30 e/s
Spiderman Lunge Hold 30 e/s
Calf Stretch 30 e/s
30 Calf Pumps
———–
Activation
P1:
Mod pace on Machine
P2:
5 Scap Pulls
5 Kipping Swings
5 Strict Pull-ups
5 Frog Hops
(Swap)
——–
P1:
Mod pace Machine
P2:
5 Burpee BJ’s
2 Burpee BMUPS’s/Push-up-Burpee Pull-ups
(Swap)
Metcon (Time)
Teams of 2
“Double Burpee Danger”
For Time:
48 Cal Row, 24 Burpee Box Jumps, 6 Burpee Bar Muscle-ups
42 Cal Row, 21 Burpee Box Jumps, 6 Burpee Bar Muscle-ups
36 Cal Row, 18 Burpee Box Jumps, 6 Burpee Bar Muscle-ups
30 Cal Row, 15 Burpee Box Jumps, 6 Burpee Bar Muscle-ups
24 Cal Row, 12 Burpee Box Jumps, 6 Burpee Bar Muscle-ups
18 Cal Row, 9 Burpee Box Jumps, 6 Burpee Bar Muscle-ups
12 Cal Row, 6 Burpee Box Jumps, 6 Burpee Bar Muscle-ups
6 Cal Row, 3 Burpee Box Jumps, 6 Burpee Bar Muscle-ups
Buy out:
100 Cal Machine, 100 T2B
(Can be working on both at the same time)
SUBS
Row Calories
Same on Bikes
Burpee Box Jumps:
Scale Box Height
Burpee Box Step-ups
6 Burpee Bar Muscle-ups:
10 Push-up/Burpee Pull-ups
12 Push-up/Burpee 2 Target
